It’s not a magic pill or a quick transformation, but it’s not difficult either. The “it” is greater longevity, and rule number one: you cannot do it while sitting. But you don’t have to take a polar plunge either.
If you think of your body as a complex ecosystem, it makes sense that it will not be just one thing you should do to live a longer – and healthier – life. How do you keep your ecosystem thriving?
Seven seems to be a magic number just as it was for my last post about New Year’s changes instead of New Year’s resolutions. Try these…and stick with them:
- Geriatricians link two words –cardio and pulmonary – with two more words -physical and activity. You don’t have to be a full on athlete, but you need to spend at least 150 minutes a week being active. Set goals and better yet, get a workout buddy.
- Again, two words are recommended by geriatricians: moderation and plant-based. You don’t have to go full-on vegetarian, but colorful fruits and vegetables are full of the nutrients and don’t have the toxic elements found in animal meat.
- Now it’s one word: MORE! Sleep is something you hear older folks talk about not needing so much as they’ve aged, but it’s quite the opposite. Seven to nine hours would be the sweet spot.
- Regarding “vices,” just don’t smoke. No amount is safe. Regarding alcohol, the recommendation for years has been one drink a day for women and two for men. Virtually every organ in the body suffers from excess alcohol consumption.
- Chronic condition management isn’t just about medications. A cardiologist I know calls it lifestyle management over medication management. Consider all of the above to be key while also sticking to the medication schedule as prescribed.
- Friends help friends be healthy by simply being engaged. Isolation leads to both depression and cognitive decline. Take your friend or partner to the lake and walk looking for beach glass…good beach hygiene and good mental hygiene!
- Are you sure? Yes, being positive leads to not only a better life, but also a longer life. People who score higher on optimism tests really do live 5 to 15% longer than “grumpy Guses.” The former are a lot more fun to be around also.
It’s important to keep a journal on many of these, because if you measure something it becomes more important to you. It’s also a bit of a “WAY TO GO,” and who doesn’t like to be affirmed for what they do? This can also become part of your “joy list” that I mentioned in the last post. You’d be amazed how happy and healthful your new year can be…despite these subzero temperatures. I saw my neighbor across the back fence finish adding the water to what became ice for his kids to be skating on during their day off Monday. Now, that’s a happy and healthier family who will age well together!
Charlotte Bishop is an Aging Life Care Advisor, Geriatric Care Manager and founder of, certified professionals who are geriatric advocates, resources, counselors and friends to older adults and their families in metropolitan Chicago. She also is the co-author of How Do I Know You? A Caregiver’s Lifesaver for Dealing with Dementia.
